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Seven Exercise Tips to Reach Your Goals

Seven Exercise Strategies to Help You Achieve Your Goals

Creating an exercise routine and sticking with it can be difficult. At Revolution we help you achieve your goals by implementing these strategies:

1. Know how much exercise you are getting

Work out for at least 150 minutes (2 1/2 hours) per week when completing moderate exercise (eg brisk walking/light jog) or 75 minutes (1 hour 15 minutes) of vigorous activity (eg running).  This is the amount of exercise recommended by the American Heart Association to improve health.   Exercise is a great way to reduce your chance of heart disease and stroke. Heart disease is the leading cause of death in the United States, and stroke is the fifth leading cause of death.  Increasing your physical activity can decrease high blood pressure, reduce high cholesterol, decrease high blood sugar and increase oxygen efficiency. If your goal is weight loss you will need more exercise.  The American College of Sports Medicine recommends 200 – 300 minutes of moderate exercise for weight loss.  Whatever your goal, just get moving. At Revolution we use polar watches to track your heart rate, and your activity, which helps keep you on track.

2. Have a workout partner

The Department of Kinesiology at Indiana University found that couples who worked out separately had a 43% dropout rate, while those who went to the gym together had only a 6.3% dropout rate. Whether your workout partner is a friend, or a professional, like a physical therapist or exercise physiologist, you are much more likely to stick with your program in a pair than going at it solo.  At Revolution you will always see either a physical therapist or exercise physiologist each exercise session.  We hold you accountable, increase your safety, add variety to your work out and make the experience more fun.

3. Work out 4-5 days per week

Consistency is important. Making exercising part of your routine will help you maintain a healthy lifestyle.  If you only work out when it is convenient, exercising will not become a habit.  Most likely you will soon find yourself back on the couch binge watching your favorite show.  Exercising 4-5 days per week will keep you on a schedule and keep you off that couch!

4. Include cardiovascular and strength training

Improving your aerobic capacity and muscle strengthening are both important to overall health.  When completing cardiovascular exercise you are using an aerobic source of energy which will raise your heart rate.  This will help strengthen your heart and lungs.  When completing strength training you are using an anaerobic source of energy which will cause your body to burn more calories after the workout.  This is due to the recovery process the muscle undergoes when overloaded.  The overload process is what causes the muscle to become stronger.  Stronger muscles support your joints, help you to complete your activities of daily living with greater ease and allow you to have more energy.

5. Do something you enjoy!

The fact that you will be more likely to do something you enjoy is a no-brainer.  There are so many activities you can do for exercise, there is bound to be one you enjoy!  Enjoy nature?  Take a walk outside. Like group activities?  Join a sports team such as volleyball, basketball, soccer or softball. When we were kids we used to call these activities play; so find your inner kid and go outside (or inside) to play!

6. Set realistic goals

If your goal is to lose weight don’t make a goal of losing 10 pounds in a week.  If you goal is to build strength, don’t set a goal of bench pressing what you did in high school so you can look good for your 30 year reunion 2 weeks from now. When you put your body through extreme measures this is not only unhealthy, but also not sustainable.  Set realistic goals and progress these goals as your body adapts to your new regimen. At Revolution we have a goal of 1 -2 pound weight loss/ week. This has been proven to be healthy and sustainable.

 

7. Create a plan that works for your lifestyle

An exercise plan is not a cookie cutter item that should be the same for everyone.  It is important to create a plan that works for your lifestyle, otherwise it will not be sustainable.  Plan a time to workout when it is best for you.  There is no right or wrong time to exercise; morning, afternoon or evening.  The best time is what fits into your life. At Revolution we have both morning and evening hours to accommodate your schedule. Exercise is a vital part of a healthy lifestyle. If exercise was a pill, it would be the most prescribed medicine in the world. The best time to start is now. At Revolution we would love to show you how to safely and effectively start exercising to a healthier you!